Perfect for those time-crunched week night!
A substantial one-pan braise that packs in all the flavours – tomatoes, green beans, garlic and white wine – with only 10 minutes of simmering. Add a crunchy green salad and that’s dinner done.
What You Need
400g ripe tomatoes, peeled
10 garlic cloves, peeled and roughly chopped
½ tsp sea salt
1 anchovy fillet
180g (1 packet) fine green beans
4 free-range chicken breasts
½ tsp black pepper
3 tbsp flour
2 tbsp olive oil
½ cup white wine
1 sprig fresh origanum
¾ cup chicken stock
1/ Roughly chop the peeled tomatoes and set aside.
2/ Crush the garlic on a board by sprinkling with sea salt, covering with the face of a knife and pulling the blade towards you. Mash the anchovy into a paste.
3/ Blanch the green beans, then top and tail and cut into two-centimetre sections.
4/ Season the chicken breasts with salt and pepper, then dust with flour, shaking off the excess.
5/ Heat the oil in a large pan over medium-high heat. Add the chicken and cook for three to four minutes per side, until golden. Set aside.
6/ Add the garlic and anchovy to the pan and cook over medium heat for one minute.
7/ Add the wine, bring to the boil and cook until almost completely reduced.
8/ Add the tomatoes, origanum and stock and simmer for 10 minutes or until it thickens into a sauce.
9/ Add the chicken breasts and beans and cook for one minute to heat through. Serve.
Serves 4. Per 324g serving: 1839kJ, 11g fat (1.5g sat), 690mg sodium, 42g carbs, 9g fibre, 6g sugars, 40g protein
Looking for more quick meals? Try this diet-friendly, 15-minute Korean chicken and glass noodles recipe. Get this: These super-tasty Mediterranean diet recipes can help you lose weight!